With summer just around the corner, calendars are starting to fill up with BBQs, pool parties, beach picnics, and other warm-weather gatherings. While these events are all about fun, laughter, and great memories, they can also bring challenges for those aiming to stay on track with their health goals.
“Staying mindful about what you eat doesn’t mean you have to sacrifice flavor or enjoyment,” says Amanda Menk, RD, CDCES, a registered dietitian and certified diabetes educator at Cooper University Health Care. “Whether you’re managing diabetes, prioritizing heart health, or simply striving to eat well, there are plenty of tasty and nutritious choices that can make your summer celebrations both satisfying and health conscious.”
With just a little prep, you can enjoy all the seasonal festivities while staying aligned with your wellness goals. Here are four delicious, heart-healthy, and diabetes-friendly recipes that will not only fit into your diet but also wow your guests.
Veggie and Egg White Breakfast Bites
Egg whites provide lean protein, while the veggies add fiber and antioxidants to support blood sugar control. These breakfast bites are low in carbs and rich in nutrients, making them a great option to pair with your favorite in-season fruit or whole-grain toast for a diabetes-friendly breakfast or brunch.
Ingredients:
- 6 large egg whites
- 1/2 cup diced bell peppers (any color)
- 1/2 cup spinach, chopped
- 1/4 cup diced red onion
- 1/4 cup shredded low-fat cheese (optional)
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil spray for greasing the muffin tin
Instructions:
- Preheat your oven to 350°F (175°C). Lightly grease a muffin tin with olive oil spray.
- In a bowl, whisk the egg whites with garlic powder, salt, and pepper.
- Add in the diced bell peppers, spinach, and onion. Stir to combine.
- Pour the mixture evenly into the muffin tin cups, filling them about 3/4 full.
- If using cheese, sprinkle a little on top of each muffin.
- Bake for 18-20 minutes, or until the muffins are set and lightly golden on top.
- Let cool for a few minutes before removing them from the tin.
NOTE: This dish is customizable — feel free to swap in other non-starchy vegetables like zucchini or mushrooms.
Zesty Shrimp and Veggie Foil Packets
Shrimp is a lean protein that cooks quickly and pairs perfectly with low-carb, fiber-rich vegetables like zucchini and bell peppers. This foil-packet method seals in flavor without extra fat, making it ideal for heart health and blood sugar control. Pair this flavorful dish with brown rice or roasted potatoes to round out your healthy plate.
Ingredients:
- 1 pound raw shrimp, peeled and deveined
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1/2 red onion, sliced
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat grill to medium-high.
- In a bowl, toss shrimp and vegetables with olive oil, paprika, garlic powder, lemon juice, salt, and pepper.
- Divide mixture among 4 large sheets of foil and seal into packets.
- Grill for 10-12 minutes until shrimp are cooked through and vegetables are tender.
- Carefully open packets and sprinkle with fresh parsley before serving.
Lemon-Herb Couscous Salad With Grilled Chicken
Whole wheat couscous offers complex carbs, while grilled chicken adds lean protein to help stabilize blood sugar. Fresh veggies, herbs, and lemon keep it light and flavorful without extra sodium or added sugar.
Ingredients:
- 1 cup whole wheat couscous
- 1 cup low-sodium vegetable or chicken broth
- 1 cup cooked, chopped grilled chicken breast (about 1 medium breast)
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Bring broth to a boil, stir in couscous, cover, and remove from heat. Let sit for 5 minutes, then fluff with a fork.
- In a large bowl, combine couscous with grilled chicken, tomatoes, cucumber, red onion, and parsley.
- Drizzle with lemon juice and olive oil, toss well, and season with salt and pepper.
- Serve warm, at room temperature, or chilled.
Frozen Banana Bites
These bites offer natural sweetness from bananas, healthy fats and protein from nut butter, and antioxidants from dark chocolate. They’re low in added sugar, making them a smart summer treat for blood sugar balance and the small bites can satisfy your sweet tooth without overindulging.
Ingredients:
- 2 ripe bananas, sliced into 1/2-inch rounds
- 1/4 cup natural peanut butter or almond butter
- 1/2 cup dark chocolate chips (70% cacao or higher)
- 1 teaspoon coconut oil (optional)
Instructions:
- Spread a small amount of nut butter between two banana slices to make mini sandwiches.
- Place on a baking sheet and freeze for at least 30 minutes.
- Melt dark chocolate chips with coconut oil (if using) in the microwave in 30-second intervals until smooth.
- Dip each frozen banana bite halfway in chocolate, then return to the freezer to set.
- Keep stored in the freezer and enjoy as a refreshing, portion-controlled treat.
More Tips for Staying on Track This Summer
“As a registered dietitian, I like to share practical tips to help my patients stay mindful of their health goals,” Menk says. “Here are some additional ways to stay healthy this summer while still enjoying all the season has to offer.”
Choose Lean Proteins
Lean protein sources like chicken, turkey, fish, tofu, and legumes are great options for building balanced meals. Grilling is an excellent cooking method that keeps your meals healthy without adding unnecessary fats. Enhance the flavor with herbs, spices, and citrus juices instead of extra calories.
Enjoy Fresh Produce
Summer is the perfect time to enjoy an abundance of fresh fruits and vegetables, especially in the Garden State. Fruits such as berries, melons, and peaches, and vegetables like tomatoes, cucumbers, and bell peppers are in season, offering a wealth of vitamins, minerals, and antioxidants that are beneficial for your health.
Hydrate Wisely
Opt for water, herbal teas, or infused water with cucumber, mint, or citrus to stay hydrated. Avoid sugary drinks to better manage blood sugar levels and maintain overall health.
Mind Portion Sizes
Paying attention to portion sizes, particularly for carbohydrates, helps keep blood sugar levels stable. Try using smaller plates or measuring portions to prevent overconsumption.
Stay Active After Meals
Taking a short walk after meals can help improve insulin sensitivity, promote better blood sugar control, and aid in digestion. This simple movement helps the body process food more efficiently, contributing to overall well-being.
Enjoy Treats in Moderation
Summer is the season for ice cream and other sweet treats, and it’s okay to indulge every now and then. The key is moderation – enjoy smaller portions and savor your favorites while maintaining a balanced diet.
“Using these tips can help individuals manage their weight and Hemoglobin A1c, which can reduce risk factors for type 2 diabetes, help control diabetes and cardiovascular disease and support an overall healthy diet. Even then, it’s important to remember that genetics also play a role, and its key to know your family history and discuss that information with your health care provider,” Menk says.
Talk to your primary care physician or advanced practice professional about your blood glucose levels, diabetes management, and risk for cardiovascular disease.
If you need a primary care physician or advanced practice professional, Cooper University Health Care has many to choose from. Call 800.8.COOPER (800.826.6737) or use our online form to make an appointment.